Valerian Root Extract Dosages, Reviews and How to Use

Valerian extract supplements are derived from the root of Valeriana officinalis, a flowering plant that has been used for centuries to promote relaxation and deeper sleep.

Numerous forms of Valerian are known today, all belonging to the Valerianaceae family. This genus contains over 250 different species, but it is Valeriana officinalis that provides the most effective and beneficial components when it comes to insomnia and anxiety.

Valerian root extracts are sold in many different forms today including liquid tinctures, capsules, bulk powders, essential oils and teas. The plant contains natural anxiolytic and sedative compounds such as Valerenic acid, which stimulate pathways in the brain related to sleep/wake cycles and mood control.

Valerian Root

Herbal Supplement

Calmness

Mood

Sleep Onset

How It Works:

• Helps alleviate stress & anxiety
• Promotes better sleep & daytime alertness
• Boosts relaxation by enhancing GABA signalling

Dosage:

Between 300 - 900 mg per day

Safety:

Rated Likely Safe

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Valerian Root Extract

In the world of herbal remedies, an extract is generally considered to be a liquid tincture where a plant has been soaked in a solution to extract the active ingredients it contains.

Typically, herbal tincture are made using some form of alcohol solution to dissolve any plant alkaloids or phytochemicals.

Valerian extracts are made by drying the roots of the plant and then submerging them into an alcohol solvent. Some extracts may use the full plant, but it is the roots that contain most of the beneficial properties.

Extracts are more potent or concentrated than other forms of herbal supplements because they isolate the active ingredients away from non-active plant material. Full spectrum extracts are preferred as they contain the full range of alkaloids in the herb, rather than only preserving a small selection of the active compounds.

Valerian root extract tinctures, supplements, and teas are most known for their ability to enhance sleep and alleviate insomnia. Valerian root extracts can also come in pill or capsule form and contain a higher potency version of the ground, powdered root.

Valerian is also used to treat anxiety and stress, producing a calming effect. Many people prefer not to take prescription sleep medications and choose natural Valerian supplements instead. These supplements are said to offer many of the same benefits, with lower incidence of harmful negative effects.

In research trials, users given Valerian root were less likely to experience drowsiness or fatigue the following morning after use compared to those given prescription sleep aids.

How does Valerian Root Extract Work?

Valerian root extract contains a variety of components including valerenic acid, valepotriates, and sesquiterpenoids, among others. These compounds produce pharmacologic activity that provide benefits for sleep as well as producing a calming effect.

For example, valerenic acid is believed to inhibit the reuptake of gamma-aminobutyric (GABA), a neurotransmitter that calms down the central nervous system. GABA is the chief neurochemical in the brain responsible for preventing our central nervous system from becoming over-stimulated.

It functions as an “off switch” for our nervous system, to regulate activity and help our bodies prepare for sleep at the end of the day. GABA levels spike at night to enable us to fall asleep.

Valerian root has been observed to prevent this neurochemical from being re-absorbed into the pre-synaptic neuron. This makes more GABA available to bind to receptors on post-synaptic neurons. The chemicals contained within Valerian root increase the amount of GABAergic activity within the brain, resulting in a sense of relaxation and easier onset of sleep.

While studies show that it can take several weeks for these effects to become apparent, it is possible to speed up these effects by combining Valerian with other herbs.

Valerian Root Extract Dosages

When considering dosages for Valerian root extracts as opposed to teas, pills, or other forms of the herbal supplement, be aware of strength and potency.

The concentration of active ingredients is the most important thing to consider in determining a safe and effective dosage.

Different brands and manufacturers of Valerian root supplements may use different combinations as well as strengths of the extract, which will affect dosage.

A safe dosage of Valerian root extract ranges between 400 and 900 milligrams taken one to two hours before bedtime for sleep. Extracts with a higher concentration of valerenic acid will require smaller doses to be effective, which is why determining potency is so important. Usage is not recommended longer than 30 days.

If using Valerian root for anxiety, this supplement may be taken in 120 mg dosages with approximately 80 mg of lemon balm extract, up to three times a day. When taking Valerian extract with hops, a combination of 187 mg of Valerian extract and 41.9 mg of hops, (available in tablet and pill form) is common. Individuals are recommended to take two tablets, 30 minutes before bedtime for not more than 30 days at a time.

Safety and Side Effects

When considering Valerian root extract for sleep and anxiety, always speak to your doctor first to determine whether this is the best option for you. This is especially true if you are taking prescription medications for depression, anxiety, or insomnia.

Valerian root may be contraindicated based on certain medical conditions. Interactions may not only reduce the efficacy of the prescription medication, but may lead to complications.

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